Hi! I wanted to share some tips on how to stay healthy while traveling! I am actually writing this post on the plane 🙂
I would definitely call myself a frequent flyer. Flying back and forth every month from Miami to Boston for College, or to New York to visit family, I became pretty familiar with the ins and outs of travel.
This month, I traveled all the way to South Africa, with flight times of 15 hours or more, not including layovers, airport lines, and check ins.
I am not the biggest fan of flying. Sitting in a metal tube next to strangers, suspended into the sky for hours, is not the way I like to spend my free time. Finding healthy food in the airport is considered lucky, and trying to stay awake with burning red eyes from Jet lag makes me feel like a zombie.
However, over the years, I have compiled tool box of tips and tricks for travel and flying including the best travel snacks, health and wellness tips to give you feeling energized, and plane essentials. I hope these tips help!
Nutrition and Food
Ever found yourself hangry, scavenging the airport for a snack that is not ultra processed or worth half your grocery bill? I know I have.
Most modern airports only sell fast food options, including McDonalds, Starbucks, and Pizza hut. Packaged snacks usually contain high Fructose corn syrup, Canola oil, and fillers. I personally try to avoid these ingredients, especially when flying, because your body is already in a state of vulnerability due to the vast exposure of bacteria, and lack of air circulation on the plane.
Snacks that are high in fiber and protein will leave you feeling satiated throughout the whole plane ride so that you don't feel inclined to consume snacks that will not provide the nutrients your body needs to stay healthy.
Tips: ALWAYS PACK SNACKS!
Here are a list of my favorite snacks to pack for the pane ride!:
- Seapoint Farms Dry Roasted Edamame
- Baby Carrots and Hummus
- Fresh whole fruit (for easy travel and freshness)
apples, plums, peaches, berries, oranges, bananas
- Nuts
- Cut up veggies
Carrots, Celery, Cucumbers, Peppers, Snow peas, cherry tomatoes
- Greek Yogurt (for shorter flights)
- Wild Tuna packs ( I get wild Skipjack Tuna Packs from Trader Joes)
- Beef Jerky (Chomps, Epic bars)
- Protein Powder
- Brami Lupini beans (You can get these at Whole Foods or Amazon)
Health and Wellness
Traveling takes a big toll on the body, whether its because of a new time zone, environment, or lack of sunlight and movement, its important to maintain good health and wellness practices to help you stay energized and happy throughout your whole trip.
Here are some of my nonnegotiables:
Hydration
Airplane cabins have low humidity levels, often below 20%, compared to the usual 30-60% humidity found on the ground. This dry environment can lead to dehydration, as moisture is drawn out of your body more quickly than
usual. Dehydration can also cause dry skin, dry eyes, and a dry throat.
Its important to maintain hydration throughout the whole flight to prevent dehydration. Bringing a reusable water bottle, or buying a large bottle of water at the terminal, can be great way to ensure adequate hydration.
To help me drink more water, I sometimes, I like to bring lemon wedges and mint leaves with me in a bag, and add them to my water, after checking to my flight.
Movement
Movement before and after a flight is very important!
Sitting for long period of time and at high altitudes can slow blood flow in the legs, increasing the risk of developing blood clots. Moving around helps stimulate circulation and reduces the risk of Deep Vein Thrombosis.
I know that when I sit for long periods of time, I experience lower back pain and stiffness as well as inflammation. Movement helps maintain good blood circulation, which is essential for delivering oxygen and nutrients to your tissues and organs.
Tips:
- Get in a workout before your flight to help stimulate blood flow before sitting
- If you get to the airport early, take a nice walk around! Explore, listen to a podcast, talk on the phone, or even try to find a healthy snack (Good luck!).
- Stretch before and after the flight to encourage blood flow and circulation.
Plane essentials:
- A book: Great entertainment option if your phone dies
- Headphones
- Eye mask
- Hand Sanitizer
- Downloaded shows, movies or podcast.
- Snacks
- First aid kit (Bandaids, bacitracin, ginger candies for nausea, ect)
- Compression socks ( for longer flights to help with circulation)
I hope these tips gave you inspiration on how to make your travel experience more manageable, and leave you feeling energized after your flight!
Thanks for reading!
-🩷- Daniella